Tonn
Valur nutrizzjonali eċċezzjonali
Tonn ċar fil-laned bl-ilma, skolat.
It-tonn tal-landa light, l-aktar skipjack, huwa ħut b'ftit xaħam u lest biex jittiekel għall-insalati, is-sandwiches u l-pasta. Porzjon ta' 100 g imnixxef jagħti madwar 19 g ta' proteina u inqas minn 1 g ta' xaħam, u huwa għoli ħafna fis-selenju, fil-vitamina B12 u fin-niaċina. Peress li huwa baxx fix-xaħam, fih ħafna inqas xaħam omega-3 mis-sardin jew mis-salamun, u t-tonn tal-landa fiż-żejt fih aktar minn darbtejn il-kaloriji anki wara li jitnixxef.
Il-valuri nutrizzjonali huma għall-prodott imsajjar
Distribuzzjoni tal-Makronutrijenti
Informazzjoni Nutrizzjonali Bażika
| Nutrijent | Valur | DV |
|---|---|---|
| Proteina | 19.4g | 34.6% |
| Xaħam | 1g | 1.4% |
| Karboidrati | 0g | 0.0% |
| Zokkor Sempliċi | 0g | Stima |
| Karboidrati Kumplessi | 0g | Stima |
| Fibra | 0g | 0.0% |
| Ilma | 78g | 3.1% |
| Kaloriji | 86 | 3.8% |
Kompożizzjoni tal-Aċidi Xaħmin
| Aċidu Xaħmi | Ammont | Unità | DV |
|---|---|---|---|
| Saturated | 0.21 | g | 1.0% |
| Monounsaturated | 0.11 | g | 0.4% |
| Polyunsaturated | 0.28 | g | 2.2% |
| Omega-3 | 0.084 | g | Stima |
| EPA | 28 | mg | 3.1% |
| DHA | 196 | mg | 21.8% |
| Omega-6 | 0.196 | g | Stima |
| Trans | 0 | g | 0.0% |
Antiossidanti
L-antiossidanti (eż. vitamina C, vitamina E, selenju, polifenoli, karotenojdi) jgħinu jipproteġu ċ-ċelloli mill-istress ossidattiv u jappoġġaw is-saħħa. Jinsabu fil-frott, ħaxix, ġewż u xi prodotti tal-annimali.
Komposti b'attività antiossidanti. Il-vitamina C, E u s-selenju huma inklużi meta jkunu preżenti fil-prodott.
| Kompost | Ammont | Unità |
|---|---|---|
| Vitamina E | 0.33 | mg |
| Selenju | 70.6 | mcg |
Vitamini
| Vitamina | Ammont | Unità | DV |
|---|---|---|---|
| vitamin A | 17 | mcg | 1.9% |
| vitamin B1 | 0.03 | mg | 2.5% |
| vitamin B2 | 0.084 | mg | 6.5% |
| vitamin B3 | 10.14 | mg | 63.4% |
| vitamin B6 | 0.319 | mg | 18.8% |
| vitamin B9 | 4 | mcg | 1.0% |
| vitamin B12 | 2.55 | mcg | 106.3% |
| vitamin D | 1.2 (48 UI) | mcg | 8.0% |
| vitamin E | 0.33 | mg | 2.2% |
| vitamin K | 0.2 | mcg | 0.2% |
Minerali
| Mineral | Ammont | Unità | DV |
|---|---|---|---|
| calcium | 17 | mg | 1.7% |
| iron | 1.63 | mg | 9.1% |
| magnesium | 23 | mg | 5.8% |
| phosphorus | 139 | mg | 19.9% |
| potassium | 179 | mg | 6.9% |
| sodium | 247 | mg | 10.7% |
| zinc | 0.69 | mg | 6.3% |
| copper | 0.05 | mg | 5.6% |
| manganese | 0.019 | mg | 0.8% |
| selenium | 70.6 | mcg | 128.4% |
Aċidi Amminiċi Essenzjali
| Aċidu Amminiku | Ammont | Unità | DV | DIAAS |
|---|---|---|---|---|
| Istidina | 548 | mg | 78.3% | 166% |
| Isolewċina | 858 | mg | 61.3% | 139% |
| Lewċina | 1514 | mg | 55.5% | 120% |
| Liżina | 1711 | mg | 81.5% | 173% |
| Metjonina | 751 | mg | 71.5% | 158% |
| Fenilalanina | 1356 | mg | 77.5% | 160% |
| Treonina | 817 | mg | 77.8% | 158% |
| Triptofan | 209 | mg | 74.6% | 153% |
| Valina | 959 | mg | 52.7% | 116% |
Qabbel ma' prodotti oħra
Valuri kull 100 g
Żid prodotti hawn fuq biex tara tqabbil ġenb ma' ġenb.
Prodotti Simili
L-eqreb skont il-profil tal-makronutrijenti